Chickpea Chana Masala
This quick Chickpea Chana Masala is a rich, fragrant dish brimming with warming spices, tender chickpeas, and a hint of lime. Ready in just 20 minutes, it’s a satisfying and protein-packed meal perfect for plant-based and vegan diets.
Why Diabetes Friendly?
- High in Fibre: Chickpeas are rich in fibre, helping to slow down glucose absorption and stabilize blood sugar levels.
- Low Glycemic Ingredients: Chickpeas and tomatoes have a low glycemic index, reducing blood sugar spikes.
- Low-Sodium and Low-Fat: The use of low-sodium broth and minimal oil makes this dish heart-healthy and diabetes-friendly, without unnecessary fats or salts.
- Spice Benefits: Spices like turmeric and cumin have anti-inflammatory properties that may support overall metabolic health.
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Equipment
- 1 skillet
Ingredients
- olive oil 1 tbsp
- onion (chopped) 1
- garlic powder 1 tsp
- ginger powder 1 tsp
- garam masala 2 tsp
- cumin (ground ) 1 tsp
- coriander (ground ) 1 tsp
- turmeric powder ½ tsp
- tomato (canned, diced, no-salt) 15 oz
- chickpeas (canned, drained and rinsed) 15 oz
- vegetable broth (low-sodium) ½ cup
- salt ⅛ tsp
- pepper 1 pinch
- lime (for squeezing over the top) ½
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Cooking Tips
- Fresh Garlic and Ginger Option: If available, use fresh garlic and ginger for a stronger, more vibrant flavour.
- Adjust Spice Levels: If you prefer more heat, add a pinch of red chili flakes or fresh chopped chilies to the dish.
- Thicken the Sauce: If you want a thicker consistency, simmer the mixture a bit longer or mash some chickpeas with a fork to release starch.
- Serve with Sides: Pair with a side of cauliflower rice or a whole-grain option, like brown rice or quinoa, to complete the meal while keeping it low-GI.
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Instructions
- Heat olive oil in a pan over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes.1 tbsp olive oil, 1 onion
- Stir in the garlic powder, ginger powder, garam masala, cumin, coriander, and turmeric. Cook for 1 minute, stirring constantly.1 tsp garlic powder, 1 tsp ginger powder, 2 tsp garam masala, 1 tsp cumin, 1 tsp coriander, ½ tsp turmeric powder
- Pour in the diced tomatoes and drained chickpeas. Add broth, and stir to combine. Let the mixture simmer for 8-10 minutes until slightly thickened.15 oz tomato, 15 oz chickpeas, ½ cup vegetable broth
- Add salt and black pepper. Squeeze fresh lime juice over the top before serving. Garnish with fresh cilantro or a dollop of Greek yogurt, if desired.⅛ tsp salt, 1 pinch pepper, ½ lime
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FAQ
Can I make this recipe oil-free?
- Yes, you can sauté the onions in a splash of vegetable broth instead of olive oil to make it oil-free.
What can I use instead of canned tomatoes?
- Fresh tomatoes can be used; just dice and add about 1 ½ cups to match the volume of a can.
Is this recipe freezer-friendly?
- Absolutely! Chana masala freezes well for up to 3 months. Just let it cool, portion, and store in airtight containers.
Can I use fresh chickpeas instead of canned?
- Yes, if using dried chickpeas, soak and cook them in advance. You’ll need about 1 ½ cups cooked chickpeas to replace the can.
How do I store leftovers?
- Store in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove or in the microwave before serving.
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Nutrition
Per serving
Calories: 252.3kcal
Carbohydrates: 39.1g
Fiber: 10.8g
Sugar: 9.4g
Fat: 6.9g
Saturated Fat: 0.8g
Trans Fat:
Protein: 11.4g
Nutrition Facts
Chickpea Chana Masala
Serving Size
1 cup
Amount per Serving
Calories
252.3
% Daily Value*
Fat
6.9
g
11
%
Saturated Fat
0.8
g
5
%
Sodium
89.2
mg
4
%
Potassium
647.5
mg
19
%
Carbohydrates
39.1
g
13
%
Fiber
10.8
g
45
%
Sugar
9.4
g
10
%
Protein
11.4
g
23
%
Vitamin C
20.6
mg
25
%
Calcium
81.8
mg
8
%
Iron
4.2
mg
23
%
Magnesium
71.6
mg
18
%
Zinc
2
mg
13
%
* Percent Daily Values are based on a 2000 calorie diet.
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